Monday, January 17, 2011

Back and Biceps workout

For my back workout I also alternate between a high intensity strength day, then a hypertrophy day five days later. Though my rep ranges are generally higher for back and biceps so I achieve a good pump. I also train biceps first to pre-exhaust them. This takes them out of the equation when it comes time for back exercises so your back does more work.

*First number is the weight second number is the number of repetitions (Example: 135x10 = 135 lbs. for 10 repetitions)
*For non-body-weight exercises which go to failure, a spotter is required to perform safely

Bicep warm-up:

Barbell curls---50x20
-------------------60x18

Heavy day working sets:
Barbell curls----------115x10
-------------------------115x10

Reverse barbell curls--115x10
---------------------------115x10

Hammer curls----------45x15
---------------------------45x14
---------------------------45x13


Dumbell curls----------30x20
---------------------------30xfailure
---------------------------30xfailure



Back warm-up
Barbell rows-------135x18
----------------------135x18





Heavy working day:


Barbell rows-------225x10
----------------------225x10
----------------------225x10
----------------------225x10


Pull ups---------------Bodyweight x failure
-------------------------Bodyweight x failure
-------------------------Bodyweight x failure




Low row---------------210x12
--------------------------210x12

--------------------------210x12

Rack chins------------Bodyweight x failure

-------------------------Bodyweight x failure

-------------------------Bodyweight x failure



Now for the hypertrophy day...


Bicep warm-up:

Barbell curls---50x20
-------------------60x18

Hypertrophy day working sets:
Barbell curls----------95x15
-------------------------95x15

Reverse barbell curls--95x15
---------------------------95x15

Hammer curls----------45x15
---------------------------45x14
---------------------------45x13


Dumbell curls----------30x20
---------------------------30xfailure
---------------------------30xfailure


Back warm-up
Barbell rows-------135x18
----------------------135x18



Heavy working day:


Barbell rows-------205x15
----------------------205x15
----------------------205x15
----------------------205x15


Lat pull down--------180x12
-------------------------180x12
-------------------------180x12


Low row---------------200x15
--------------------------200x15

--------------------------200x15

Rack chins------------Bodyweight x failure

-------------------------Bodyweight x failure

-------------------------Bodyweight x failure

12 comments:

  1. damn bro. you are a beast on those barbell rows.

    ReplyDelete
  2. Good workout. I'm a big fan of your pull up technique.

    anon-o-mayse.blogspot.com
    following and supporting.

    ReplyDelete
  3. i want my back to look like that

    http://ectomorphmuscle.blogspot.com/

    ReplyDelete
  4. More workout routines please!

    ReplyDelete
  5. I am gonna follow this routine today.... did chest yesterday. Time to get shredded.

    ReplyDelete
  6. nice blog! Good stuff!!!
    http://jdmallstars.blogspot.com/

    ReplyDelete